Stoic Physique
Daily Targets
Weekly Overview · Jeff Perkins
Training Day1835cal174gprotein179gcarbs47gfat20gfibre
Rest Day1669cal173gprotein134gcarbs49gfat16gfibre
Refeed Day2258cal180gprotein272gcarbs50gfat33gfibre
Stoic Physique
Training Day Meal Plan
Jeff Perkins
Daily Totals
1835cal174gprotein179gcarbs47gfat20gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Coffee With Creamer | 1 cups | 76 cal |
Meal Totals363cal35gprotein22gcarbs15gfat2gfibre
NoteCan add light greens to eggs: spinach, peppers, onions..,.etc (just no avocado)
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| White Rice (Cooked) | 150 grams | 189 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
Meal Totals434cal51gprotein44gcarbs6gfat3gfibre
Notecan add sauces 15 cals a serving or under here
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals69cal1gprotein14gcarbs1gfat3gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Honey | 15 g | 50 cal |
Meal Totals144cal2gprotein34gcarbs0gfat2gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Stahlbush - Sweet Potatoes | 250 grams | 195 cal |
Meal Totals472cal46gprotein45gcarbs12gfat6gfibre
Notecan add sauces 15 cals a serving or under here
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
Meal Totals141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique
Rest Day Meal Plan
Jeff Perkins
Daily Totals
1669cal173gprotein134gcarbs49gfat16gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 150 g | 73 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Coffee With Creamer | 1 cups | 76 cal |
Meal Totals343cal30gprotein22gcarbs15gfat2gfibre
NoteCan add light greens to eggs: spinach, peppers, onions..,.etc (just no avocado)
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| White Rice (Cooked) | 150 grams | 189 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
Meal Totals434cal51gprotein44gcarbs6gfat3gfibre
Notecan add sauces 15 cals a serving or under here
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
Meal Totals97cal1gprotein21gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Stahlbush - Sweet Potatoes | 150 grams | 117 cal |
Meal Totals442cal52gprotein27gcarbs14gfat4gfibre
Notecan add sauces 15 cals a serving or under here
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
Meal Totals141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique
Refeed Day Meal Plan
Jeff Perkins
Daily Totals
2258cal180gprotein272gcarbs50gfat33gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Fresh/Frozen Mixed Berries | 225 grams | 100 cal |
| Coffee With Creamer | 1 cups | 76 cal |
Meal Totals424cal36gprotein34gcarbs16gfat5gfibre
NoteCan add light greens to eggs: spinach, peppers, onions..,.etc (just no avocado)
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| White Rice (Cooked) | 250 grams | 315 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
Meal Totals567cal53gprotein73gcarbs7gfat5gfibre
Notecan add sauces 15 cals a serving or under here
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals109cal1gprotein24gcarbs1gfat5gfibre
| Rice Cakes (Your Choice Flavor) | 3 Rice cake | 147 cal |
| Honey | 25 g | 83 cal |
Meal Totals237cal3gprotein54gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Stahlbush - Sweet Potatoes | 300 grams | 234 cal |
Meal Totals508cal47gprotein53gcarbs12gfat8gfibre
Notecan add sauces 15 cals a serving or under here
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals201cal20gprotein19gcarbs5gfat4gfibre
Stoic Physique
Shopping List
Everything for the week · Jeff Perkins
Food ItemAmount
93/7 Lean Ground Beef (Cooked)19 oz
Barebells Protein Bars3 bar
Coffee With Creamer3 cups
Egg (Large)6 egg
Egg White550 g
Fresh/Frozen Mixed Berries1075 grams
Grilled Chicken (Oz)18 oz
Honey40 g
Quest Protein Chips (Snack Bag)3 Bag (32gm)
Rice Cakes (Your Choice Flavor)6 Rice cake
Stahlbush - Sweet Potatoes700 grams
White Rice (Cooked)550 grams
Stoic Physique
Options Shopping List
Extra meal options · Jeff Perkins
Food ItemAmount
Chipotle - 1X Chicken/Beans/Veg/Rice1 serving
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Chipotle - Steak Taco (Beans/Salsa)3 taco